for those people that are concerned about meniscal tears... here's some food for diagnostic thought and self evaluation/edification for those that don't mind reading or thumbing through an article or two...

there's an article about the menisci in general as well as an article abt stretching and one on ITBFS...

i have it in PDF and it can be accessed by a dropbox accout i have set up...

www.dropbox.comemail: garrymartin2@hotmail.compassword: unitgm2

don't worry too much about the other articles/things on there... although i have another dropbox acct, this was just convenient for the time being...

A. 295(3) 325(1) 345(1) 365(1)B1. 135/135/140/140/140B2. 53lb/unbroken - did 25 reps (normally use 62lbs unable to use it today - so had to add 4 extra reps to swing the same amt of weight)C. 25lb/7 x 3

A. 220(3) and worked up to 270 (1)B1. 65/75/85/85/95(first rep no probs then failed next three attempts so called it quits - felt like my form was less than stellar today)B2. 50/55/55/55/55 *these felt great.

A friend of mine just bought OPTs Nutrition 101 and I watched it yesterday. It contains some of the best information I've seen. I've read most of the nutrition books on OPTs reading list, and many not on the list, and thought I knew a lot about nutrition... but I had several paradigm shifts during the video that will definitely help me athletically. Having the information broken down, delivered and explained in a context applicable to our way of life (CrossFit) is absolutely invaluable. I highly recommend it. Seriously though, get it.

I plan to watch it several more times, at least. And I'm really looking forward to putting what he recommends into practice and monitoring the results.

Did not at all feel good in my lower back today so stayed very light on DL. Same feeling in lower back on press. Press not as strong as the two similar workouts in Dec - might be because OHSQ yesterday + heavier swings. Surprisingly swings felt good.

Have been feeling a little off since saturday - DL for example is WAY off what I should do (PR is 18kg). OK, i really hit the wall on the row, but this shouldn't affect my CNS, right? Could this be some kind of adrenal fatigue? Anyone that knows this stuff better?

being 20kg off a PR is an indicator you might be over reaching. Or it could be other things -- like fatigue from yesterday. It's difficult to say with the info you give. I would tell you to really focus on diet and recovery and go 70 to 80% on your workouts for a few days -- then see how you feel. Go with the flow of your body and don't stress it. I feel off occasionally and I have to remind myself to stay objective and long term minded.

Thanks for the info, Unit. Knee feels good for these movements. Press was a little off today. Swings to Games standard. Mentally failed on the last set. Started with left arm and matched reps with the right.

A. 208 for 3; could only get 238 for one. Form was off.B1: 60/65/70/72.5/75(2)B2: 1 pd x2, 1.25 pd x2, tried 1.5 but neck/shoulder wasn't feeling good so stoppedC: 15/17.5/20 (none with weakling left arm, so didn't do right)

A) Worked up to 3x365, then 1x385,1x385,1x365I don't think it was possible for the bar to move up any slower than it did on the second set. so I back ed off on the 3rd. Felt really heavy today!B1)135, 155, 145, 140, 140B2) 40 kg x 5 sets unbroken(thanks Roch for motivating me through these!)C) 10#x10 reps/side for each set.(really tried to work these nice and slow, left shoulder is slowly getting increased range and stability).

Notes:A. 480 is/was my current 1RM, but 460 felt pretty quick so I decided to give it a go. I know I had more in me than 480, so I don't really qualify it as a 1RM today despite that it is my previous 1RM.B1. Went heavier today than on 20091203. I think I still could have gone heavier earlier and maybe even ended a little heavier.B2. These were not that challenging...I need a heavier KBC. Compared to 20091203, these were the same weight, but I was able to maintain a tempo of 3010 unlike last time.

Finished up with a little DoubleUnder practice...jacked up my first set and tripped at 30-something. Managed to knock out 111 after that though and they felt good.

Physical Therapy for the knee in about an hour, but it felt good during today's work...not too much use of it though.

* Deadlift was 18# heavier on the 3's and 10# on the single then the last time,could have gone a little heavier I think on both.* Cluster was 10# heavier then last time.*I only have a 24kg KB so I'm looking to buy a 32kg here real soon.*Ext Rotation was 5# heavier but man this kills my right wrist.

Also thanks to those who suggested caffeine alternatives. I picked some up today. Brent, I don't need anymore chest hair, but if coffee will give me your 100 ghd situp time I might just have to stomach it. Awesome performance.

Also the WOD's for the Alaska regional were posted they are as follows: (comp is March 6th)

Morning Events1. Max Clean and Jerk2. Vertical leap3. Max Watts on Concept 2 rowerA time limit will be given to complete your best score in all three events.

Two Mile outdoor run (Yes, be prepared to run in the elements, and this is Alaska!)

Marcher:A. 150kg x 3 - 160kg-180kg-190kg PR. - Today is the first time DL-ing heavy since my injury at the 2009 games. Since then, I have been focused on BW moves with lots of posterior chain development, flexibility work, light weight/slow tempo work and a great new Chiropractor. I haven't gone to over 70% of my 1RM since the games and today just felt great. It has ben a mental barrier for some time now, and I am so glad I broke through it. I have more. It actually felt like I could have easily done 200kg. Here is the Video:http://www.facebook.com/video/video.php?comments&v=302420454873In the end, I am very happy about pushing past the limits i had set on myself.

B1. 54kg/56kg/58kg/60kg/64kgB2. 24kg/24kg/28kg/28kg/32kg -I just took Jeff's CF KB Cert so I was making sure to internalize my technique adjustments on my swings. All Clusters were done within set timeframe, and all my swings were unbroken with KB upside down directly over head.

Compared to the last time i did this wod I increases my triple by 60#/ single by 30#.. Also set a new 1rm but felt easy by 10#started the press cluster 153 heavier and finished 20# heavieronly used the 1pood the first time around on KBS... and felt much stronger on the Ext Rotations.

Notes: Deadlift triple felt really solid and is a pr for 3 rep. max of 10 lbs. Redid 225 because my left hand was sweaty and I wanted to make sure I had really used good form and locked out at top. Form felt solid though at 215 and 225 (2nd attempt)

Shoulder cluster: first time doing a cluster. Never done 5 rep max, but 1 rep max is 72 so I was super excited with 3 reps at 70!!

Kbs: no chalk leads to slippery kettlebell... round 4 and 5 flew out of my hands at rep 5 due to a little sweat, but otherwise felt greatf/24/137/5'5"

Only did one set of singles since my back is super sore from my dumb 400 lb attempt on monday. 385 moved relatively easily. I think I had another 5, maybe 10 pounds in me. First time using a 2.5 POOD KB and all i have to say is that thing is F*cking heavy. To everybody who did 21 swings ubroken w/ a 2.5 POOD you guys are amazing.

Deadlift 3s felt really good today, wanted to PR but wasn't sure if that was ok (PR is 380). The 1 felt heavy (PR is 485) but focused on perfect form. Used my oly shoes to deadlift and felt like they allowed me to sit back and keep my chest up more.

Press cluster was ok, previous 5RM is 145 after a cycle of strength bias. Swings were fine, tried to get them games worthy but they fell behind me a few times.

deadlift felt weak today. very sore from yesterday's split squats. barely got the last press so i picked the right weight. kb swings felt good. didn't have 25lb. db so did more reps with 20lbs. first time doing ext. rotations.

First time doing heavy deads in quite some time so I was pretty happy. We just got the 2.5 pood so I had no choice but to swing it and it went surprisingly well, smoked my grip though. Low back is pretty unhappy with me right now.

A DL 170/183/201kg (442#) - I could have beaten my PR of 445 today.B1 SP: 135/145/155/160/165# - Had to push press last set.B2 KBS: 75/80/85/90/95# - All unbroken and raised all set weights by 5# from the last time we did this.C DB Rotations: 25# - 3 sets of 8 per arm

Felt wicked strong today, the pot was hot. Know I wasn't even supposed to do a 1RM, but hit a 5 kg PR. Still had more in me for sure, close to that 2.5 x bodyweight, 10 more kg to go. KB swings 4 kg heavier than last time.

Deads felt good till I hit the 1's. Mid line felt a bit fatigued. Been stuck around the same DL weight for some time.SP felt good, up 5# from last time.2 pd all sets, last time 2 pd on evens and 1.5 on odds sets. Felt good and strong. first time with DB ext. rotations. Definitely felt the rotators in the right shoulder ( recovering from injury), could have used higher weight in left but kept it even for the sake of balance.

I have a question about the deadlifts. When Coach says build to a heavy 1 rep but not a pr, how important is it to not do a pr attempt? I see a lot of people are setting pr's and I am a little jealous as 345 is my pr but I stopped there because of coach's prescription. Any thoughts?

A. 345x3, 355x3, 365x3, 375x1, 385x1, 400x1 (400 is a PR, but didn't feel anywhere near a max effort, it has been a while since I worked a 1RM on deads)B1. 135 straight through. Not sure how I missed it but I didn't see the 10 second thing so I was taking only about 3-5 seconds between reps on the cluster.B2. 2 pood straight through. Got challenging toward the end but probably could have gone a little heavier but 2 pood is my biggest KB.C. These were strange as I had never done them before. 20x7, 22.5x7, 25x7 all both arms.

This was exactly my style of workout. I loved every minute from start to finish.

Did a few hundred (I know it was too much, my shins are killing me) double unders during my warm up again. My goal was to get an unbroken set of 35. It took a while. I ended up figuring out that I had my rope a little too short. Made an adjustment and during my cool down I hit a set of 35 first try. All that pain and agony over the last few weeks and it was a simple rope adjustment issue. Bad news, I'm a dumbass; good news, my double unders now appear to be fixed.

Quick question for you all,I am trying to find a good after workout shake to use that has 35+ grams of Protein and 40-70 grams of carbs. Most that I have looked at use corn or massive amounts of sugar for the carbs. Just wondering if there is anything with cold pressed whey and better carbs.

Anonymous- check out OPT's Refuel supplement from the opt onlne store. It does not have alot of protien, but if you couple it with a good whey protien, like "dream whey" which he also sells at the store, then it will give you every thing you need